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BUILTBYZAY: 6-Week Athlete Shred Program

Isaiah Washington

Strength & Conditioning
Coach
ZAY WASHINGTON

The BuiltByZay 6-Week Athlete Shred is a complete performance-based fat-loss program designed to help you get lean, strong, and explosive. Every week combines med-ball power work, big compound lifts, hypertrophy accessories, and conditioning finishers to build a shredded, athletic physique that performs as good as it looks.

Created by performance coach Zay Washington, who’s trained NFL and D1 athletes as well as top celebrities, this program brings the same elite movement, intensity, and structure to your gym. Whether you’re a former athlete or just want to train like one, this system gives you a clear roadmap to maximize fat loss, build muscle, and move with confidence.

$55
Get BUILTBYZAY: 6-Week Athlete Shred Program
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Athletic-Based Shred System
Combines explosive power, hypertrophy, and conditioning so you burn fat while building real athletic performance.
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Proven Programming
Built from the same framework used with NFL and Division-1 football players for speed, strength, and physique.
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Efficient 4-Day Split
4 main sessions plus an optional 5th day deliver results without overtraining, ideal for busy athletes and everyday grinders.
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BENEFITS
Clear, Structured Weekly Plan No guesswork. Every day of the 6 weeks is laid out with purpose, progression, and strategy so you can train with confidence and stay consistent. Accelerated Fat Loss High-output training days, athletic conditioning, and strategic lift pairings keep your metabolism elevated and help you burn fat efficiently without losing muscle.
Features
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Programming 5 days per week
4 main sessions plus an optional 5th day deliver results without overtraining, ideal for busy athletes and everyday grinders
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HD Video Guidance
Real-time video instruction to optimize your form and technique, and to build lasting good habits
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Pro-Level Fitness Instruction
Zay brings his wealth of experience and years of sweat and hard work to every program and every session. Get the training elite athletes follow!
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Delivered through TrainHeroic
I am teaming up with TrainHeroic to give athletes effortless progress and data tracking delivered straight to your phone. Don't guess; get to work!
Equipment
Required
Dumbbells // Barbells + Squat rack // Cable machine or bands // Med ball // Sled or Prowler // Pull-up bar / Lat pulldown // Bench or adjustable surface
Recommended
Landmine attachment // Assault bike, rower, or treadmill for conditioning // Mini-bands and foam roller for mobility
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Sample Week
Week 1 of 6-week program
Sunday
Upper Explosive/Hypertrophy

Prep

A

Day 1 Dynamic Warm Up

Lunge & Reach Side Shuffle High Knees Prone Scorpions Hamstring Scoops

B

Med Ball Side Toss

3 x 6

C

Med Ball Slam

3 x 8

D

Explosive Pull Up

3 x 5

E

DB Bench Press

4 x 10

F

Lat Pull Downs

4 x 12

G

High Cable Row

4 x 12

H

Cable Fly

3 x 15

I

Lateral Raises

3 x 15

J

Hanging Knee Raise

3 x 15

K

Cable Chop (High/Low)

3 x 10

Finisher

L

Assault Bike Intervals - 20s work / 40s rest x6

Monday
Lower Strength & Power

Prep

A

Day 2 Dynamic Warm Up

Skier Assault Bike High Knees Lunge + Reach

B

Landmine Squat Press

3 x 8

C

Med Ball Rotational Toss

3 x 6

D

Back Squat

4 x 8

E

DB Lunge & Curl

3 x 10

F

Reverse Lunge Press

3 x 10

G

Goblet Squat

3 x 12

H

Sled Push

6 x 20

Tuesday
Active Recovery/Conditioning

Recovery

A

Day 3 Mobility Flow

Cat Cow Thread Needle Plank Pigeon Stretch

Conditioning

B

Assault Bike steady state 20-30 minutes OR Circuit - 5 Rounds: 1 min Jump Rope 15 Push Ups 20 Air Squats

Wednesday
Full Body Athletic

A

Med Ball Slam

3 x 10

B

Landmine Squat Press

3 x 8

C

Chest-Supported Row

4 x 10

D

DB Bench Press

4 x 8

E

Cable Lunge + Row

3 x 10

Finisher

F

4 Rounds: Medball Slam + Push Up Complex

Thursday
Upper Hypertrophy & Core (Optional)

A

Lat Pull Downs

4 x 12

B

DB Bench Press

4 x 10

C

Cable Fly

3 x 15

D1

Spider Curls

3 x 12

D2

Hammer Curl

3 x 12

E

Hanging Knee Raise

3 x 15

F

Cable Chop (Low to High)

3 x 12

Coach
More from Isaiah Washington
coach-avatar ZAY WASHINGTON

Performance Coach Zay Washington is a New York–born performance coach with experience training elite athletes, celebrities, and high-level clients. After developing his craft at Dogpound NYC/LA and interning with UCLA Football, he now brings a results-driven, high-energy approach to private coaching in Los Angeles.

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Built By Zay; Built For Athletes

Start training like an athlete and get the performance, form, and mobility that comes with elite training. Put your self into these workouts and you WILL get the results. Built for athletes like you!

Get BUILTBYZAY: 6-Week Athlete Shred Program
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BUILTBYZAY: 6-Week Athlete Shred Program
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